Name: Playbook - Coach Myers - Week 4: Intensity Ramp Up, Day 3
Uploaded: 2026-06-14T22:35:37.115Z
Duration: 60 min
Description: Week 4: Intensity Ramp Up, Day 3

Day 3
Universal Warm Ups  (do Mobility routine after the lift)

Back Squat - 4 x 4

[Ultimate Pump]
Close Grip Bench - 20/15/10/5/20
Lat Pulldowns - 20/15/10/5/20
DB Row - 20/15/10/5/20 (both sides)
Hamstring Slider - 20/15/10/5/20

[One Hitter] Core KO
Renegade row - 5/5
Stability Alternates - 10/10
Push Up Pine Flow - 10
Push Ups - 20
Plank - 1 minute
Weighted Crunches - 50

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back Squat

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Close Grip Barbell Bench Press

- Attach a wide grip handle to a cable stack and assume a standing position
- Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders
- Pull the bar to your thigh until the lats are fully contracted and then slowly lower the weight under control

Straight Arm Lat Pull Downs

- Bend over and grab a DB with your other hand on a bench or rack for support
- Keep your feet square rather than staggered and your spine straight, and head in a neutral position
- Pull the weight up and back towards your hip as you retract the scapula and squeeze the muscles in the middle of your back
- Do not twist, try to keep your shoulders level
- Lower under control and allow the lat to stretch at the bottom
- Complete desired reps then repeat on the opposite side

DB Row

- Place a light weight underneath your heels (you can also use sliders, a towel or any other item that will allow you to slide your heels across the floor)
- Lay on your back with your legs extended
- Begin the movement by flexing the knees,
- Continue bringing the heels closer to you, sliding them on the floor
- At full knee flexion, reverse the movement to return to the starting position

Hamstring Plate Slider

[One Hitter]
Renegade row - 5/5
Stability Alternates - 10/10
Push Up Pine Flow - 10
Push Ups - 20
Plank - 1 minute
Weighted Crunches - 50

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Renegade Rows

- Start in a push up position 
- Slowly raising one leg and the opposite arm, holding each rep for 2 seconds at the top
- Beginners can do this positioned on all fours

Stability Alternates

Push Up Pike Flow

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

- Lie flat on your back with your feet flat on the floor or bench
- Hold a weight extended above you
- Now, exhale and slowly begin to roll your shoulders off the floor or bench
- Your shoulders should come up about 4 inches while your lower back remains on the floor or bench
- At the top of the movement, flex your abdominals and hold for a brief pause
- Then inhale and slowly lower yourself back down to the starting position

Weighted Crunch

One Hitter: Core KO

Week 4: Intensity Ramp Up, Day 3

Summer Session Week 3 Day 4

Summer Session Week 3 Day 3

Summer Session Week 3 Day 2

Summer Session Week 3 Day 1

Summer Session Week 2 Day 1

Summer Session Week 2 Day 2

Summer Session Week 2 Day 3

Summer Session Week 1 Day 1

Summer Session Week 1 Day 2

Summer Session Week 1 Day 3

Spring Session - Max Effort Week Day 1

Spring Session - Max Effort Week Day 2

Spring Session - Max Effort Week Day 3

Spring Session Peak - Day 1

Spring Session Peak Day 2

Spring Session Peak day 3

Week 9 Day 1

Week 9 Day 2

Week 9 Day 3

Week 9 Day 4

Dustin

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Week 7 Day 1

Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 6 Day 1: Eccentric Emphasis

Week 6 Day 2

Week 6 Day 3

Week 5: Intensity Ramp Up, Day 1

Week 5: Intensity Ramp Up, Day 2

Week 5: Intensity Ramp Up, Day 3

Week 5: Intensity Ramp Up, Day 4

Week 4: Intensity Ramp Up, Day 1

Week 4: Intensity Ramp Up, Day 2

Week 4: Intensity Ramp Up, Day 4

Week 3: Intensity Ramp Up, Day 1

Loving these workout’s for my son and I. I add weight to the exercises in which need more weight, but we’re on Week 3, and completed Workout #2 and already seeing results with his body/physique.

Week 4: Intensity Ramp Up, Day 3

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